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7/30/2015

29
Jul

7/30/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

MOBILITY:

Shoulder smash

Tricep smash

Banded tricep stretch

4 way banded stretch

Hamstring rollouts

DYNAMIC:

Lunge complex

Walk out prayer squats

Plank walks

1 leg hop to stabilization (alt each hop)

High knees

Butt kicks

Clean complex (3-3-3-3-3)

Hang clean, power clean, squat clean
REMINDER

******COMPLETE ONE REP OF EACH MOVEMENT EACH SET*****

Metcon (Time)

WOD for time:

5 clean and jerk (95/65)(135/95)(155/115)

15 T2B (leg raises/K2E)(T2B)

200 m run

10 clean and jerk

10 T2B

200 m run

5 clean and jerk

15 T2B

200 m run

**endurance option***

200 m run become 400 m run

(This is optional)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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